}& 



./^> 



- : \A 



A SYSTEM OF 

gHY_S]CAL CULTURE 

FOR PUBLIC SCHOOLS, 
Oa,rl Betz, 

Director ttnd Supervisor of Physical Culture, Public Schools, Kansas City, ^I< 



«J> 



FOURTH EIDITIOHSr, 



-Arranged especially for- 



u\(s\\ t 



^Wtmct smm^iiii t 



pj 

G V 






£.&Et &\[«is 



Kansas City, .Mo. 

KANSAS CITY PRESSE. 

Cor. i2thandMcGeeSts. 






a 
cr 
r- 

=t 
cr 

E> 

ru 
a 
□ 
a 



LIBRARY OF CONGRESS. 






UNITED STATES OF AMERICA, 



A SYSTEM OF 



Physical Culture 



FOR PUBLIC SCHOOLS, 



Afe 



Oarl Betz, 

Director and Supervisor of Physical Culture, Public Schools, Kansas City, Mo. 



dfo-q-^te: EZDITIO^T 



-Arranged especially for 




msttm- &mib\& t 



/i. 



FIRST BOOK, 

(abridged.) 



Kansas City, Mo. 

'KANSAS CITY PRESSE.' 

Cor. i2thandMcGeeSts. 

1891. 



,"3- 



COPYRIGHT BY 





ith Physical Culture we aim to unfold the natural 
and symmetrical beauty of the human body, making 
it fit and capable in every phase of moral life to obey and 
carry out the will of its supreme master, the mind. 




d§ 



OlSTTIEILTTS. 



=^ i# r^ F ^ t^^f ^ ^ ^r^. ^jT"^ 5 



* Page 

Definition 3 

Contents 4 

Commands 5 

Remarks 6, 16, 20, 28, 32, 36, 44 

To arrange the class 8 

To dismiss the class , 8 

Correct sitting position 8 

Correct standing position 9 

Resting position i4 

Positions of the arms 9 — 13 

Positions of the feet 17 

Foot movements. 18 

Arm movements ' 21-24 

Hand movements 24-26 

Shoulder movements 26 

Head movements . 29 

Trunk movements 30 

Leg movements 33, 34 

Knee movements 34 

Combination exercises ... • 37-42 

Marking time 45 

Marching 46 

Halting 45, 46 

Stepping , 47 

Facing 45 

Breathing 48 



m 



OZMZ^E-i^TlDS. 



There are four kinds: Command of Caution, of Explanation, 
of Execution, and of Discontinuation. 

i. The Command of Caution is used when the attention of the 
pupils has been diverted. 

Commands of Caution: 

Attention ! 
Ready! 

2. The Command of Explanation gives a short but clear and 
definite description of the position that is to be taken, or the exercise 
that is to be executed; it is given distinctly and slowly in the natural 
tone of voice. 

3. The Command of Execution, invariably containing but one 
word, calls for the execution of the exercise demanded, and is spoken 
with emphasis. 

Commands of Execution: 

Stand! 
Rest! 

Place ! 

Begin! 

March ! 
Between the commands of Explanation and Execution there is a 
slight pause, in order that the pupils may have time to think and get 
ready. It is represented by a line, thus: 

4. The Command of Discontinuation also contains but one short 
word, and is spoken loudly and sharply. 

Commands of Discontinuation: 
Stop! 

Halt ! 

Rest! 



REMARKS. 



TO THE TEACHER: 

For the first instructions in gymnastics it is advisable to arrange the pupils in 
the school-room, drilling them on rising and sitting and on the positions of the arms. 

In mild weather all windows and doors should be opened wide when the drill 
is given. During the season of fires, however, every precaution against the chil- 
dren taking cold should be observed. The room is best ventilated in the following 
way. Open all the windows at the top and only ojie or two from the bottom but 
so as not to let a draught strike any of the pupils. The doors remain closed,. 

Monitors open the windows after the first exercise and close them before the 
last. Insist on children taking off their wraps and overshoes in the school-room. 

As soon as you are able to handle the class, give the gymnastic exercise out- 
of-doors. 

Do not begin any other exercise until your pupils can take correctly all the 
positions contained in the first part of the manual. 

Give the explanatory command in your natural tone of voice, laying stress 
only on the command of execution. 

Pupils take the position the instant after the command of execution has been 
given. 

Pupils should stand still during the gymnastic exercises. They should learn 
to control the muscles not used as well as those that are being exercised. 

Laughing, smiling, whispering, chewing, and all grimaces are considered as 

faults, "STILLNESS OF PERSON AND STEADINESS OF FEATURES", being Ql^e of the 

chief objects in view, 






€ PART FIRST. 



- r __ ;- ; -3^^* 



f 



Fundamental Position, 
Resting Position 



— AND — 



Positions of the Arms, 



FREE GYMNASTICS. 



LESSON I. 

TO ARRANGE THE CLASS. 



At the command '"gymnastics" the pupils move to the edge of the 
seats, sit erect, place their hands clasped on the desks, and 
their teet, heels closed, toes apart, squarely on the floor under 
the desks. 

Next give three counts or taps with a bell or pencil. At each count the 
pupils move quickly, quietly and in perfect unison. 



One! — 



Two! 



The pupils turn outward, place their feet in the aisles, heels closed, toes open, and their 
hands clasped in their lap. 



All rise facing the middle of the aisle, (without moving the feet) and place the hands 
at the sides of the body letting the arms hang naturally. 

Three! — 

•The pupils walk to their places (teach them as soon as possible to keep step and time, 
see page 46) arranging in straight rows in the middle of the aisles, facing front, boys and 
girls in separate rows and graded according to size, the shorter ones in front. 

TO DISMISS THE CLASS. 
One!— 

The pupils walk to their seats, and arrange in straight lines, (heels closed, toes apart, 
arms at the sides) with their backs turned to the seats. 

Two ! — 

All sit down, without moving the feet, and place the hands clasped in the lap. 



Three ! — 



All turn, face front, place the hands clasped on the desks, the feet in the correct 
position on the floor and sit erect, in straight rows, near the edge of the seats. 



FUNDAMENTAL POSITION. 



LESSON 2. 

Give signals for rising — Lesson I. 

FUNDAMENTAL POSITION. 

i 

At the third count the pupils are in the fundamental position. Heels closed; 
feet turned equally outward at an angle of 60 degrees; knees closed and straight; 
trunk erect on the hips; shoulders square and back; arms hanging naturally at 
the sides; fingers held loosely; the backs of the hands turned slightly to the front; 
head erect; chin slightly raised; lips closed; eyes to the front. The body in- 
clines slightly to the front. The position should be free from restraint. 

The command for taking the fundamental position is: In position — 

Stand ! 
Arms folded backward — Place ! 

At the command "place," all fold the arms on the back quickly and energetic- 
ally. The arms are folded close and tight, the hands remaining open, palms 
turned outward. 

In position — Stand ! 

At the command "stand" the arms are lowered quickly and energetically into 
the fundamental position. Drill on these two positions until your pupils can take 
them correctly, quickly and simultaneously. Controlling those muscles not used 
is as important as controlling those being moved. For example, while the arms 
are being folded or lowered, the head, neck, shoulders and chest are to be held 
perfectly still. The muscles of the face too, are to. be kept steady. 

Arms folded forward — Place! 

In folding the arms on the chest, the hands are closed and placed under the 
upper arms. 

Arms down — Place ! 

This command is a substitute for "In position — Stand!" It means to lower 
the arms to the fundamental position. When lowering the arms the hands are 
opened. 

Drill on arms folded forward and arms down, several times. 
Repeat arms folded backward and arms down, several times. 
At the close of the lesson give the signals for sitting — (Lesson I.) 



FREE GYMNASTICS. 



LESSON 3- 

Give signals for rising — Lesson I. Hereafter no reference will be 
made to the commands for rising and sitting as they self-evident- 
ly precede and follow each drill. 

Review arms folded backward and forward. 
In position — - Stand! 
Hands on hips — Place! 

The hands are placed upon the hips so that the thumbs meet in the back. 
The fingers are closed straight and turned to the front. 

Arms down — Place! 

The arms are lowered to the sides. 

Hands over shoulders — Place! 

The hands are placed drooping loosely over the shoulders, nearly touching 
them. The tipper arms are horizontal and parallel with the floor. The arms 
are raised forward. 

Arms down — Place! 

The arms are lowered forward. 

Hands under shoulders — Place! 

This position is the reverse of the foregoing one, with the exception that the 
elbows are not quite raised to a level with the shoulders. 

Arms down — Place ! 
Hands over head -*— Place! 

The hands are placed drooping over the head, the fingers nearly touching 
it; the palms of the hands are turned towards the head. The knuckles, the 
wrists and the elbows should form a graceful curve. The arms are raised for- 
ward. 

Arms down — Place ! 

The arms are lowered forward. 

CHANGING FROM ONE POSITION TO ANOTHER. 

Arms folded backward — Place! 
Arms folded forward — Place ! 
Arms down — Place! 
Hanc^s on hips — Place! 
Hands over shoulders — Place! 
Hands under shoulders — Place! 
Hands over shoulders — Place! 
Arms folded backward — Place ! 
Arms down — Place ! 

Insist on "clear cut" work! Changing in the different positior s should be done 
qvhkly. picirpily aid et erg elicaUy TSoi a nvsclt ii. the class she u!c neve 
until ihe word place orocv) las been given, livent r.ew orcers ofcraige?. 
Do not have your pupils cenmit any order to memory. 



POSITIONS OF THE ARMS. n 



LESSON 4 

Review all previous positions. 
In position — Stand! 
Fists over shoulders — Place ! 

This position is the same as hands over shoulders with the exception that the 
fists are clenched. The arms are raised forward. 

Arms down — Place ! 

The arms are lowered forward and -the hands opened. 

Fists under shoulders — Place! 

Same as hands under shoulders with fists clenched. 

Arms down — Place ! 
Fists at sides — Place! 

This is the most important position for thrusting the arms. The fists are 
clenched and placed at the sides of the body; the backs of the hands are turned 
downward; the elbows are forced backward as far as possible; the forearms are 
horizontal and parallel. 

Arms down — Place ! 
Fists overhead — Place! 

Same as hands overhead with fists clenched. 

Arms down — Place ! 

Hands grasped backward — Place ! 

The right hand grasps the four fingers of the left hand behind the body ; the 
arms are extended downward and touch the body; the palms of the hands are 
turned backward. 



Arms down — Place! 

Hands grasped forward — Place! . 



This position is the reverse of the foregoingone. The right hand grasps the 
four fingers of the left hand; the arms are extended downward and touch the 
body; the backs of the hands are turned forward. 

Arms down — Place ! 

CHANGING FROM ONE POSITION TO ANOTHER. 

Hands over shoulders — Place! 
Arms folded backward — Place! 
Fists over shoulders — Place! 
Hands grasped backward — Place! 
Hands grasped forward — Place ! 
Fists under shoulders — Place ! 
Fists over shoulders -- Place! 
Fists at sides — Place! 
Arms folded forward — Place! 
Hands on hips — Place! 
Arms down — Place ! 

INVENT NEW ORDERS OF CHANGING. 



FKEE GYMNASTICS. 



LESSON 5. 

Review all previous positions. 
In position — Stand ! 
Hands on head — Place! 



The hands are clasped (fingers interlocked) and placed on the top of the 
head. The arms are raised forward. 

Arms down — Place ! 

The arms are lowered forward. 

Hands behind head — Place ! 

The hands are clasped and placed behind the head near the neck. The arms 
are raised forward . 

Arms down — Place ! 

The arms are lowered forward. 

Arms in horizontal position forward — Place! 

The arms are raised forward to a level witn the shou'ders. The arms are par- 
allel and horizontal. The palms of the hands are turned downward. The thumbs 
are placed beside the fingers. The arms are held perfectly straight and stiff. 

Arms down — Place! 

The arms are lowered quietly. 

Arms in horizontal position outward — Place! 

The right arm is raised sideways to the right, the left arm sideways to the 
left to a level with the shoulders. The arms are horizontal and parallel with the 
floor. Thumbs beside the fingers. The palms of the hands are turned down- 
ward. 

Arms down — Place ! 

The arms are lowered quickly. 

Arms in slanting position backward — Place ! 

The arms are moved backward as far as possible. 

Arms down — Place! 

CHANGING. 

Arms in horizontal position forward — Place! 
Arms folded backward — Place ! 

The arms are swung through the downward position. 

Hands over head — Place! 
Hands on hips — Place! 

The arms are lowered forward. 

Arms in horizontal position outward — Place ! 
Arms in position forward — Place ! 
Fists at sides — Place ! 
Hands over head — Place! 
Arms folded backward — Place ! 

The arms are lowered forward. 

Arms in position outward — Place ! 
Hands behind head — Place! 
Arms folded backward — Place ! 
Arms down — Place! 

INVENT NEW ORDERS OF CHANGES. 



POSITIONS OF THE ARMS. 13 



LESSON 6. 



Review all previous positions. 
In position — Stand! 
Arras in vertical position downward — Place! 

The arms are extended downward and held straight and. stiff; the palms of 
the hands are turned backward. 

In position — Stand! 

The arms are held loosely. 

Arms in vertical position upward, raised forward — Place! 

The arms are raised through the forward position into the position upward. 
The arms are parallel ana perpendicular. The palms of the hands are turned 
forward. 

Arms down, lowered forward — Place! 

• The arms are lowered through the forward position into the fundamental po- 
sition. 

Arms in vertical position upward, raised outward — Place! 

The arms are raised through the outward position. 

Arms down, lowered outward — Place! 

The arms are lowered through the outward position. 

CHANGING. 

Arms in position forward — Place! 
Arms in position outward — Place! 
Arms in position upward — Place! 
Arms folded backward, lowered forward — Place ! 

The arms in folding pnss through the forward and downward positions. 

Arms in position outward — Place! 
Hands on hips — Place! 
Fists at sides — Place ! 
Hands behind head — Place ! 
Arms folded backward — Place ! 
Arms down — Place! 

INVENT NEW ORDERS OF CHANGES, USING ALL THE POSITIONS. 



<S^ 




THE BESTING POSITION, 



The RESTING POSITION is used whenever the pupils are 
fatigued from exercise, or when a lengthy explanation is given. 

From the fundamental position the resting position is taken in 
the following manner: 

a) The right foot is moved backward. 

b) The body is slightly moved backward and its entire weight 

thrown upon the right limb. The right knee is kept 
straight and rigid. 

c) The left knee is slightly bent. 

d) The arms are folded forward. 

These four movements are taken simultaneously at the command: 
In Place — Rest ! 

When changing from the resting position to the fundamental 
position the four movements described above are reversed: — 

a) The right foot is moved forward. 

b) The body is moved forward. 

c) The left knee is straightened. 

d) The arms are lowered. 

and taken simultaneously at the command: — 
In position — Stand! 
Repeat frequently. 




H g PART SECOND J K- 




^^TEF^^pOSITIOISrS (sa^s) 



AND 



jpooT Movements, 



J REMARKS, I 



TO THE TEACHER: 

Begin and close the daily exercise with a short drill on the arm positions. (Part I) 

The command of discontinuation, "Stop!" (or Halt!) is not given in the following 
lessons, as there can be no rule as to how many times an exercise should be repeated. 
Give the command just before the completion of the last movement. 

An exercise can be repeated eight times without injuring the weakest pupil in 
your school. 

Remind your pupils constantly to breathe freely and regularly during the exercise. 
The lips should be closed and breathing carried on through the nostrils. 

The movements of the feet should be easy, quiet and graceful. 

Do not take the foot movements too fast. 



STEP-POSITIONS. T7 



LESSON I. 

STEP- POSITIONS. 
FORWARD. 

In position — Stand ! 
Hands on hips — Place ! 
i. Step-position forward right, in two counts — Begin! 

At One: the right foot is moved directly forward, the toe turned outward as 
in the fundamental position; the heel is raised and the ankle straightened; both 
knees are straight and rigid; the weight of the body is over the left foot; the 
trunk and head are kept straight and st 11. 

At Two: the foot is brought back and the heels closed. 

2. Step-position forward left, in two counts — Begin! 

3. Step-position forward right and left, in four counts — Begin! 
Arms down — Place! 

In place — Rest! 

SIDEWAYS. 

In position — Stand! 

Arms folded backward — Place ! 

1. Step-position sideways right, in two counts — Begin! 

The right foot is placed in the step-position at the right side, as described 
above. 

2 . The same to the left — Begin ! 

The commands may frequently be abreviated, as in this case. 

3 . The same right and left, in four counts — Begin! 
Arms down — Place! 
In place — Rest! 

BACKWARD. 

In position — Stand! 
Hands on hips — Place! 
1 . Step-position backward right, in two counts — Begin ! 

The right foot is placed in step-position backward as described above. 

2 . The same with the left foot — Begin ! 

3 . The same, right and left, in four counts — Begin J 

Arms down — Place! 



FREE GYMNASTICS. 



LESSON 2. 



RAISING HEELS. 



In position — Stand! 
Arms folded backward — Place! 
i. Raise both heels, in two counts — Begin! 



At One: both heels are raised as high as possible; the weight of the body- 
over both toes; the knees are kept straight and rigid; the heels remain closed. 
At Two: both heels are lowered. 



2. Raise right heel, in two counts — Begin 



At One: the heel is raised as high as possible; the toe remains on the floor, 
while the knee bends obliquely outward; the weight of the body is over the left 
foot. 

At Two : the heel is lowered and the heels closed. 

3. Raise left heel, in two counts — Begin! 

4. Raise right and left heel alternately, in four counts — Begin! 
Arms down — Place ! 

* In place — Rest! 

RAISING TOES. 

In position — Stand ! 
. Hands on hips — Place! 

1 . Raise right toe, in two counts — Begin ! 

At One: the toe is raised, the heel remaining on the floor; both knees are 
kept straight and rigid; the weight of the body is over the left foot. 
At Two : the toe is lowered . 

2. Raise left toe, in two counts — Begin! 

3. Raise right and left toe, alternately, in four counts — Begin! 

4. Raise both toes, in two counts — Begin! 

At One: both toes are raised; both knees are kept straight and rigid; the 
weight of the body is over both heels; the body inclines slightly to the front. 
At Two: the toes are lowered. 

Arms down — Place ! 



I 



sgggg-iafc 



(S^. .4^ 



PART THIRD, 



f 






^/f^HvE ^-^^?)H:OTJILjIDEK. 



C ^(jL.1>T:ID and JpS 



.i^nSTO and pi^GEB 



fxEKOISES. 



I REMARKS. 



TO THE TEACHER: 

All arm movements should be taken vigorously but not too fast. 
Begin and stop each exercise in the correct position and insist that each step of 
the exercise be taken accurately . 

While the arms, shoulders, hands, or fingers are being exercised, the body should 
be kept firm and still in the fundamental position. 

Do not repeat one and the same exercise too many times; from eight to ten times 
will suffice. 



ARM MOVEMENTS. 



LESSON I. 

STRAIGHTENING ARMS. 
FROM HANDS ON THE HIPS. 

In position — Stand ! 

Hands on hips — Place ! 

Straighten arms downward, in two counts — Begin! 

At One: both arms are thrust downward simultaneously into position down- 
ward (palms turned backward.) 

At Two: the hands are replaced on the hips (thumbs touching.) 

Straighten arms forward, in two counts — Begin! 

Palms turned down in position forward. 

Straighten arms outward, in two counts — Begin ! 

Palms turned down in position outward. 

Straighten arms upward, in two counts — Begin! 

Palms turned forward in position upward. 

Arms down — Place! 
In place — Rest! 

Each exersise at least eight times. 

When exercising the arms, the body is to be kept firm and still. 

STRAIGHTENING ARMS. 

FROM HANDS OVER SHOULDERS. 

In position — Stand! 

Hands over shoulders — Place! 

Straighten arms forward, in two counts — Begin ! 

At One: the arms are thrust forward into position forward (palms turned 
down.) 

At Two: the hands are replaced over the shoulders. 



2 . The same outward — Begin ! 

3. The same downward — Begin! 

4. The same upward — Begin! 
Arms down — Place ! 



The same movements can be taken from "hands under shoulders" and "hands over head.' 



FREE GYMNASTICS. 



LESSON 2. 

THRUSTING ARMS. 
FROM FISTS OVER SHOULDERS. 

In position — Stand! 
Fists over shoulders -- Place! 
i. Thrust arms forward, in two counts — Begin! 

At One: both arms are thrust forward into position forward, with fists 
closed. Knuckles turned upward. 

At Two: the fists are replaced over the shoulders. 

2. The same outward — Begin! 

Knuckles turned upward in position outward. 

3. The same upward — Begin ! 

Knuckles turned backward in position upward. 

4. The same downward — Begin! 

Knuckles turned forward in position downward. 

Arms down — Place! 

Hands open. 

In place — Rest! 

THRUSTING ARMS. 
FROM FISTS AT SIDES. 

In position — Stand! 
Fists at sides — Place! 

1 . Thrust arms forward, in two counts — Begin ! 

At One: the arms are thrust forward into position forward, fists closed, 
knuckles turned upward. 

At Two: the fists are replaced at the sides, knuckles turned downward. 

2. The same downward — Begin! 

Knuckles turned forward. 

3. The same upward — Begin! 

Knuckles turned backward. 

4. The same outward — Begin! 

Knuckles turned upward. 

Arms down — Place ! 

Hands open. 
The same movements can be taken from "fists under shoulders" and from "fists over head.'' 
Thrusting exercises should be taken very vigorously. 



ARM MOVEMENTS. 23 



LESSON 3. 

RAISING ARMS. 
FROM POSITION DOWNWARD. 

In position — Stand ! 

Arms in position downward — Place ! 

The arms are held straight and stiff; the palms are turned backward. 

i . Raise arms forward, in two counts — Begin ! 

At One: both arms are raised forward into position forward. 
At Two: the arms are lowered into position downward. 

2. Raise arms outward, in two counts — Begin! 

At One: the arms are raised into position outward, palms turned down. 
At Two: the arms are lowered into position downward. 

3. Raise arms upward, forward, in two counts — Begin! . 

At One: the arms are raised through the forward position into position up. 
ward, palms turned forward. 

At Two: the arms are lowered through the forward position into position 
downward. 



4. Raise arms upward, outward, in two counts — Begin 



At One: the arms are raised through the outward position into position 
upward, palms turned forward. 

At Two: the arms are lowered through the outward position into position 
downward. 

In position — Stand! 

From position forward the arms can be 

a) raised into position upward; 

b) moved into position outward; 

c) lowered into position downward; 

d) swung into position backward. 

From position outward the arm can be 

a) raised into position upward; 

b) moved into position forward; 

c) lowered into position downward; 

d) moved into position backwaid. 

From position upward the arms can be 

a) lowered into position forward; 

b) lowered into position outward; 

c) lowered forward into position downward; 

d) lowered outward into position downward; 

e) swung down forward into position backward. 



24 FKEE GYMNASTICS 



LESSON 4, 

TURNING ARMS. 
In Position Forward, Outward, Downward and Upward. 
In position — Stand ! Arms in position forward — Place ! 
Turn arms outward, in two counts — Begin! 

At One: the arms are turned, twisted, outward, i. e. the right arm to the 
right, the left to the left, until the palms are turned directly upward. 
At Two: the arms are turned into the first position. 

Arms down — Place ! 

Arms in position outward — Place! 

Turn arms backward, in two counts — Begin! 

At One: the arms are twi sted backward until the palms are turned upward 
At Two: the palms are turned down. 

Arms down — Place! 

Arms in position upward, raised forward — Place ! 

Turn arms inward, in two counts — Begin! 

At One: the arms are twisted inward, i. e. the right arm to the left, the left 
to the right, until the palms are turned backward. 
At Two: the palms are turned forward. 

Arms "down — Place! 

Arms in position downward — Place! 

Turn arms outward, in two counts — Begin! 

At One: the arms are twisted outward, the right to the right, the left to the 
left, until the palms are turned forward. 

At Two: the palms are turned backward. 

Arms down — Place! In place — Rest! 
BENDING HANDS. 
In Position Forward, Outward, Downward and Upward. 

In position — Stand! Arms in position foward — Place! 
i . Bend hands downward, in two counts — Begin! 

At One: both hands are bent down until they are at right angles with the 
arms. 

At Two: the hands are raised to the horizontal position. 

2. Bend hands upward, in two counts — Begin! 

3. Bend hands sideways right, in two counts — Begin! 

4. Bend hands sideways left, in two counts — Begin! 
5 . Bend hands outward, in two counts — Begin! 

The right hand is bent to the right, the left hand to the left. 

1 . Bend hands inward, in two counts — Begin ! 

The right hand is bent to the left, the left hand to the right. 

Arms down — Place ! 

In position outward the hands can be bent 

a) upward; b) downward; c) forward; d) backward. 
In position upward the hands can be bent 

a) forward; b) backward; c) sideways right; d) sideways 
left; e) inward; f) outward. 
In position downward the hands can be bent 

a) forward; b) backward; c) sideways right; d) sideways 
left; e) inward; f) outward. 



HAND MOVEMENTS. 25 



LESSON 5. 

Review familiar positions and movements. 

CLOSING HANDS. 

In position — Stand ! 

Arms in horizontal position forward — Place ! 

1 . Close hands in two counts — Begin ! 

At One: bcth hands are closed (fists clenched.) 

At Two: the hands are opened and the fingers thrust into position forward. 

Arms in horizontal position outward — Place ! 

2 . Close hands in two counts — Begin ! 
Arms in vertical position upward — Place! 

3. Close hands in two counts — Begin! 

Arms in vertical position downward — Place! 

4. Close hands in two counts — Begin! 

Arms in slanting position backward — Place ! 
5 . Close hands in two counts — - Begin ! 
Arms down — Place! 
In place — Rest! 

OPENING HANDS. 

In position — Stand ! 

Arms in horizontal position forward, hands closed — Place ! 
1 . Open hands in two counts — Begin! 

At One: the hands are opened. At Two: the fists are clenched. 

The same exercise in positions outward, upward, downward and 
backward (hands closed.) 
Arms down — Place! 
In place — Rest! 

CLAPPING HANDS. 
FROM HANDS ON HIPS. 

In position — Stand ! 
Hands on hips — Place! 

1 . Clap hands in front, in two counts — Begin ! 

At One: the hands are clapped (softly) opposite the chest; the arms are 
bent; the back of the left hand is turned downward, that of the right hand up- 
ward; the hands clasp loosely. 

At Two : the hands are replaced onto the hips. 

2. Clap hands over head, in two counts — Begin! 

Arms and hands in same position as when clapping hands in front. 

Arms down — Place ! 



26 FREE GYMNASTICS. 



LESSON 6. 

Review familiar positions and movements. 

CLAPPING HANDS. 
FROM "HANDS OVER SHOULDERS." 

In position — Stand ! 

Hands over shoulders — Place ! 

Clasp hands in front, in two counts — Begin ! 

Same as from "hands on hips." 

Clap hands over head, in two counts — Begin! 

Same as from "hands on hips." 

Arms down — Place! 
In place — Rest! 

FROM "ARMS IN POSITION FORWARD." 

In position — Stand! 

Arms in horizontal position forward — Place! 

Clap hands in two counts — Begin! 

At One: the palms of the hands are turned towards each other, and the 
hands are clapped; the hands and arms remnin straight. 

At Two: the hands are replaced into the position forward 

Arms down — Place! 
In place — Rest! 

FROM "ARMS IN POSITION UPWARD." 

In position — Stand ! 

Arms in vertical position upward, raised forward — Place ! 

Clap hands in two counts — Begin! 

Same as in position forward. 

Arms down, lowered outward — Place! 
In place — Rest ! 

MOVING S BOULDERS. 
FROM "ARMS IN POSITION DOWNWARD." 

In position — Stand! 

Arms in vertical position downward — Piace ! 

Raise shoulders, in two counts — Begin ! 

At One: both shoulders are raised as high as possible. 
At Two: the shoulders are lowered. 

Move shoulders forward, in two counts — Begin! t 

At One: the shoulders are moved forward as far as possible. 
At Two: the shoulders are replaced into their outward position. 

Move shoulders backward, in two counts — Begin! 

The reverse of moving shoulders forward. 

In position — Stand ! 



I 



a. 



S^\fey r)H&Q ] 



«=PART FOURTH. 






tJtsM^'€>A^& 



I 



Ms 



ZE^ID 



-^-^> 



— o^a^S^-o — 



?]KX7ISr^: ^/AVO'v^EnyEEISrTS. 



^REMRKS^ 



TO THE TEACHER: 

As a rule take head and trunk movements slower than movements of the arms. 

The first attempts at head and trunk exercises are apt to make some of your pu- 
pils dizzy. The reason for this is, that the muscles and nerves of the head are un- 
trained for such movements and therefore unable to control the blood that rushes to 
the brain. A few weeks' practice generally does away with all dizziness. 



HEAD MOVEMENTS. 29 



LESSON I. 

Review familiar positions and movements. 
BENDING HEAD. 

In position — Stand! 

Arms folded backward — Place! 

1 . Bend head forward, in two counts — Begin! 

At One: the head is bent forward. 

At Two: the head is raised into the upright position. 

2. Bend head backward in two counts — Begin! 

At One: the head is bent backward. 

At Two: the head is raised into the upright position. 

3. Bend head sideways right, in two counts — Begin! 

At One: the head is bent sideways to the right. 

At Two: the head is raised into the upright position. 

4. Bend head sideways left, in two counts — Begin! 

The same as bending head to the right except in the opposite direction. 

Arms down — Place ! 

In place — Rest! ' 

TURNING HEAD. 

In position — Stand ! 
Hands on hips — Place ! 
1 . Turn head to the right, in two counts — Begin I 

At One: the head makes a quarter turn to the right; the shoulders remain 
fixed in the front position. 

At Two: the head is turned into the front position. 

2 . Turn head to the left, in two counts — Begin ! 

The same as turning head to the right, except in the opposite direction. 

Arms down — Place I 

When the head is exercised the lips should be closed. 

When exercising the head, some pupils are very apt to close their eyes; this should not be 
permitted. 



30 FREE GYMNASTICS. 



LESSON 2. 

Review familiar positions and movements . 
BENDING TRUNK. 

In position — Stand! 
Hands on hips — Place! 
i . Bend trunk forward, in two counts — Begin ! 

At One: the trunk is bent forward until trunk and limbs are at right angles. 
The knees remain straight and the feet firmly on the floor. Head and neck are 
on a line with the trunk. 

At Two: the trunk is raised into the upright position. 

2. Bend trunk backward, in two counts — Begin! 

At One/ the trunk is bent backward as far as is possible without bending the 
knees. The head is also slightly bent backward. (Lips closed.) 

At Two: the trunk and head are raised into the upright position. 

3. Bend trunk sideways right, in two counts — Begin! 

At One: the trifnk is bent directly sideways. The feet remain firmly on 
the floor and the knees straight and together. The head is also slightly bent to 
the right. 

At Two: the trunk and head are raised into the upright position. 

4. Bend trunk sideways left, in two counts — Begin! 

The same as to the right, except in the opposite direction. 

Arms down — Place ! 
In place — Rest ! 

TURNING TRUNK. 

In position — Stand ! 
Arms folded backward — Place! 
1 . Turn trunk sideways right, in two counts — Begin ! 

At One: the trunk and head make a quarter turn to the right. The feet 
must not be moved nor the knees opened, or bent, 

At Two: the trunk arid head are turned into the front position. 

i . Turn trunk sideways left?, in two counts — Begin! 

The same as to the right, except in the opposite direction. 

Arms down — Place ! 



®«s p/^T o FIFTH, ^^ 



*r 




LEQ — - 



Knee # Movements. 



fesMABSS, 



TO THE TEACHER: 

The leg movements are difficult, because complex; they require careful attention 
and much drill. 

The movement of the longe must be energetic, but the feet should be placed 
noiselessly on the floor. The knee is bent gradually but at the same time quickly. 

Take the longes as slow as the trunk movements. 






FOOT MOVEMENTS. 33 



LESSON I. 

THE LONGE. 
FORWARD. 

In position — Stand! 
Hands on hips — Place! 

1 . Longe forward right, in two counts — Begin! 

At One: the right foot is advanced directly forward a distance of about two 
normal steps ; the whole foot is planted firmly on the floor, the toe turned out- 
ward; the knee bends quickly but not suddenly. The left foot is not moved; the 
left knee is kept straight and rigid. The trunk is moved forward, but is held erect 
and still on the hips. The head is held straight and still. The weight of the 
body is over the right knee. 

At Two: the body is brought back to the starting position 
The movement is rather slow and no noise should be made. 

2. Longe forward left, in two counts — Begin! 

3. Longe forward right and left, in four counts — Begin! 
Arms down — Place ! 



In place — Rest! 



BACKWARD. 



In position — Stand ! 

Arms folded backward — Place! 

1. Longe backward right, in two counts — Begin! 

The body is moved directly backward; in every other particular same as the 
longe forward. 

2. Longe backward left, in two counts — Begin! 

3. Longe backward right and left, in four couats — Begin! 
Arms down — Place! 

In place — Rest! 

SIDEWAYS. 

In position — Stand ! 
Hands on hips — Place! 
1 . Longe sideways right, in two counts — Begin ! 

The body is moved directly sideways; the head is not turned; eyes to the 
front. 

2. Longe sideways left, in two counts — Begin! 

3. Longe sideways right and left, in four counts — Begin ! 
Arms down — Place ! 



34 FREE GYMNASTICS. 

LESSON 2. 

THE LONGE-REVERSE. 
FORWARD. 

In position — Stand! 
Hands on hips — Place ! 
i. Longe-reverse forward right, in two counts — Begin! 

At One: the body, held perfectly straight and still, sinks down in the left 
knee. The right foot is placed in step-position forward; the right knee is straight 
and rigid. The left foot rests firmly on the floor; the heel of the right foot is 
raised, the toe only touches the floor. The weight of the body is over the left 
knee. 

At Two: the left knee is straightened and the heels closed. 

The movement is s-low and noiseless. 

2. Longe-reverse forward left, in two counts — Begin! 

3 . Longe-reverse forward right and left, in four counts — Begin ! 
Arms down — Place! In place — Rest! 

BACKWARD. 

In position — Stand! Hands on hips — Place! 
i . Longe-reverse backward right, in two counts — Begin ! 

Left knee bends. 

2. Longe-reverse backward left, in two counts — Begin! 

Right knee bends. 

3 . Exercises i and 2 in four counts — Begin ! 
Arms down — Place ! In place — Rest ! 
Arms folded backward — Place ! 

SIDEWAYS. 

In position — Stand ! 

1. Longe-reverse sideways right, in two counts — Begin! 

Left knee bends. 

2. The same to the left — Begin! 

Right knee bends. 

3. Exercises 1 and 2 in four counts — Begin! 
Arms down — Place! In place — Rest! 

BENDING KNEES. 

In position — Stand! Hands on hips — Place! 
1 . Bend knees in two counts — Begin ! 

At One: the body sinks down in both knees; the knees bend outward 
equally; the feet remain firmly on the floor. The body is held straight and still. 
At Two: the knees are straightened. 

Arms down — Place ! 



^rr 



-PART SIXTH. =* 



-3S® 

-^e) 



<sK3 ^OMBIN^TIOjN )?XERGISES. S3SL9 



v 



X 

y 



REMARKS, 



TO THE TEACHER: 

After you have attempted a few combination exercises and drilled your class on 
breathing and marching (page 4j — 48) let the general order of exercises in the daily 
drill be as follows: 

1. A short drill on positions of the arms. 

2 A foot exercise. 

3. A breathing exercise. 

4. A trunk exercise. 

5. An arm (occasionally a shoulder, hand or finger) exercise. 

6. A head exercise. 

7. A combination exercise. 

8. A marching exercise. 

9. A short drill on the positions of the arms. 

Take up marching and breathing soon after you have begun the combination ex- 
ercises. 

Resolve each combination exercise into its component parts and practice the e le- 
mentary movement separately. Then combine. 

If you have a musical instrument in your school, do not accompany the exercise 

with music too frequently; not oftener than once a week. 

Arrange your exercise to music so it will contain 8, 16, 32, 64 etc. counts. 

Do not have music with the exercises until your class is thoroughly drilled. 

The following lessons are examples of how gymnastic movements can becom- 
bined. You will soon learn to compose your own exercises. 



COMBINATIONS. 37 



LESSON I. 

ARM EXERCISES. 
FROM HANDS ON HIPS. 

In position — Stand ! Hands on hips — Place ! 

1 . Straighten right and left arms downward and both arms forward 

twice, in eight counts — Begin! 

1, right arm downward— 2, hands on hips; 

3, left arm downward — 4, hands on hips; 

5, both arms forward — 6, hands on hips; 

7, both arms forward — 8, hands on hips. 

2. Straighten both arms downward, forward, outward and upward 

'in eight counts — Begin ! 

1, arms downward — 2, hands on hips; 

3, arms forward — 4, hands on hips; 

5, arms outward — 6, hands on hips; 

7, arms upward — 8, hands on hips. 

3. Exercises i and 2 in sixteen counts — Begin! 
Arms down — Place ! In place — Rest ! 

FROM HANDS OVER SHOULDERS. 

In position — Stand! Hands over shoulders — Place! 

1 . Straighten right and left arms forward and both arms outward and 

upward, in eight counts — Begin! 

1, right arm forward — 2, hand over shoulder; 

3, left arm forward — 4, hand over shoulder; 

• 5, both arms outward — 6, hands over shoulders; 

7, both arms upward, — 8, hands over shoulders. 

2. Arms in position downward, in position forward, in position up- 

ward and hands over shoulders, in four counts — Begin! 

3. Arms in position downward, in position outward, in position up- 

ward and hands over shoulders, in four counts — Begin! 

4. Exercises 2 and 3 in eie;ht counts. 

5. Exercises 1, 2 and 3 in sixteen counts. 
Arms down — Place! In place — Rest! 

FROM FISTS AT SIDES. 

In position — ■ Stand ! Fists at sides — Place ! 

1 . Thrust right and left arms downward and both arms downward 

twice, in eight counts — Begin! 

1, right arm downward— 2, fist at side; 

3, left arm downward — 4, fist at side; 

5, both arms downward - 6, fists at sides; 

7, both arms downward — 8, fists at sides. 

2. The same forward. 3. The same outward. 4. The same upward. 
Arms down — Place ! In place — Rest! 

FROM ARMS IN POSITION DOWNWARD. 

In position — Stand! Arms in position downward — Place! 

1 . Arms in position forward* arms folded backward and arms in posi- 
tion downward, in three counts — Begin ! 

2 . Arms folded backward, arms in position forward, and arms in posi- 
tion downward, in three counts — Begin! 

3. Exercises 1 and 2 in six counts. In position — Stand! 



38 FREE GYMNASTICS 



LESSON 2. 

FOOT EXERCISE. 

In position — Stand ! Arms folded backward — Place ! 
i . Step-position sideways right and left, and raise heels twice, in 8 
counts — Begin! 

i, Step-position sideways right; 2, close heels; 

3, Step-position sideways left; 4, close heels; 

5, Raise both heels; 6, lower heels;' 

7, Raise both heels; 8, lower heels. 

2 . Raise right and left heels, and both toes twice, in 8 counts — Be- 

gin! 

i, Raise right heel; 2, lower heel; 

3, Raise left heel; 4, lower heel; 

5, Raise both toes; 6, lower toes; 

7, Raise both toes; 8, lower toes. 

3. Exercises i and 2 in 16 counts. 

Arms down — Place! In Place — Rest ! 

ARM AND HAND EXERCISE. 
In position — Stand! Hands over shoulders — Place! 
1. Straighten arms outward twice, and clap hands forward thrice, in 
8 counts — Begin! 

1, Straighten arms outward; 2, hands over shoulders; 

3, Straighten arms outward; 4, hands over shoulders; 

5, Clap hands in front; 6, clap hands in front; 

7, Clap hands in front; 8, hands over shoulders. 

2 . Straighten arms downward twice, and clap hands over head thrice, 
in 8 counts — Begin! 

1, Straighten arms downward; 2, hands over shoulders; 

3, Straighten arms downward; 4, hands over shoulders; 

5, Clap hands over head; 6, clap hands over head; 

7, Clap hands over head; 8, hands over shoulders. 

3. Exercises i and 2 in 16 counts. 

Arms down — Place ! In place — Rest! 

ARM, FOOT, HEAD AND HAND EXERCISE. 
In position — Stand! Arms in position downward — Place! 

1. Raise right and left arms outward with step-position sideways right 

and left, in 4 counts — Begin! 

1, Raise right arm outward and place right foot in step-position sideways 
right. 

2, Lower arm and close heels. 

3, Raise left arm outward and place left foot in step-position sideways left. 

4, Lower arm and close heels. 

2 . Arms in position forward, hands over head, hands on hips, and 

arms in position downward, in 4 counts — Begin! 

3. Exercises 1 arid 2 in 8 counts. , 

4. Hands over head, (1) — turn head in position sideways right, 

(2)— head in position sideways left, (3) — head in front posi- 
tion, (4) —claps hands over head, (5) — claps hands in posi- 
tion forward, (6) — hands on hips, (7) — and arms in position 
downward, (8) — in 8 counts — Begin! 

5. Exercises 1, 2 and 4 in 16 counts. 

In position — Stand ! 



COMBINATIONS. 39 



LESSON 3. 

TRUNK AND ARM EXERCISE. 

In position — Stand! Hands on hips — Place! 

1 . Bend trunk sideways right and left, and straighten arms down- 

ward twice in 8 counts — Begin! 

1, Bend trunk sideways right; 2, raise trunk; 

3, Bend trunk sideways left; 4, raise trunk; 

5, Straighten arms downward; 6, hands on hips; 

7, Straighten arms downward; 8, hands on hips. 

2. The same exercise, except straighten arms forward. 

3. The same, except straighten arms outward. 

4. The same, except straighten arms upward. 

5. Exercises i, 2, 3 and 4, in 32 counts. 
Arms down — Place! In place — Rest! 

TRUNK AND FOOT EXERCISE. 
In position — Stand ! Arms folded backward — Place ! 

1. Bend trunk sideways right, and step position sideways left, in 4 

counts — Begin ! 

1, Bend trunk sideways right; 

2, Raise trunk; 

3, Step-position sideways left; 

4, Close heels. 

2. Bend trunk sideways left and step-position sideways right in 4 

counts — Begin! 

3. Exercises 1 and 2, in 8 counts. 

Hands on hips — Place! 

1. Bend trunk sideways right and step-position sideways left, in 2 

counts — Begin! 

1, Bend trunk into position sideways right, and place left foot in step-posi- 
tion sideways left. 

2, Raise trunk and close heels. 

2 . Bend trunk sideways left and step-position sideways right in 2 

counts — Begin ! 

3. Exercises 1 and 2 in 4 counts. 

Arms down — Place ! In place — Rest ! 

TRUNK, ARM AND FOOT EXERCISE. 
In position — Stand! Hands on hips — place! 

1. Turn trunk sideways right with step-position sideways right, and 

straighten arms downward, in four counts — Begin! 

1, Turn trunk sideways right, and place right foot in step-position sideways 
right. (The left foot is not moved.) 

2, Turn trunk to the front and close heels; 

3, Straighten arms downward; 

4, Place hands on hips. 

2. The same to the lett and straighten arms upward, in four counts 

— Begin! 

1, Turn trunk sideways left, and place left foot in step-position sideways 
left; 

2, Turn trunk to. the front and close heels; 

3, Straighten arms upward; 

4, Place hands on hips. 

3. Exerceses 1 and 2 in 8 counts. Arms down — Place! 



4 o FKEE GYMNASTICS. 

LESSON 4. 

HEAD, ARM, TRUNK AND FOOT EXERCISE. 

In position — Stand! Hands on hips — Place! 
i . Tarn head sideways right and left, in 4 counts — Begin ! 

2. Straighten arms downward, and outward in 4 counts — Begin! 

3. Head and arm exercises in 8 counts — Begin! 

4. Bend trunk sideways right and left, in 4 counts — Begin! 

5. Head, arm and trunk exercises in 12 counts — Begin! 

6. Raise heels twice, in 4 counts — Begin! 

7. Head, arm, trunk and foot exercises in 16 counts — Begin! 
Arms down — Place ! In place — Rest ! 

ARM, TRUNK AND FOOT EXERCISE. 

In position — Stand! Hands on hips — Place! 

1 . Step-position forward right, raise lelt heel and reverse order, in 
4 counts — Begin! 

Reverse order means to reverse the movements and the order of the move- 
ments given in the command. In this case the reverse order is: lower the left 
heel, and bring the right foot back into the fundamental position. 

When the left heel is raised both knees remain straight. As the right heels 
remains raised in the step-position, the weight of the body is equally over both 
balls of the feet. 

2. Step-position forward left, raise right heeL and reverse order, in 4 

counts — Begin ! 

3. Exercises 1 and "2 in 8 counts. 

4. Bend trunk sideways right and left, in 4 counts — Begin! 

5. Arms in position downward, in position forward, in position out- 

ward, and hands on hips, in 4 counts — Begin! 

6. Exercises 4 and 5 in 8 counts. 

7. Exercises 1 and 2, 4 and 5, in 16 counts. 
Arms down — Place! In place — Rest! 

HEAD, TRUNK, ARM AND FOOT EXERCISE. 

In position — Stand! Hands on hips — Place! 

1. Raise heels, bend head forward, and reverse order, in 4 counts — 

Begin! 
Reverse order: raise head and lower heels. 

2. The same, except bend head backward — Begin! 

3. Exercises 1 and 2 in 8 counts. 

4. Arms in position upward, bend trunk sideways right, and reverse 

order in 4 counts — Begin ! 
Reverse order: raise trunk and place hands on hips. 

5. The same, except bend trunk to the left — Begin! 

6. Exercises 4 and 5 in 8 counts. 

7. Exercises 1 and 2, 4 and 5 in 16 counts. 

Arms down — Place! 



COMBINATIONS. 41 



LESSON 5. 

ARM AND KNEE EXERCISE. 
In position — Stand ! Arms in position downward — Place ! 

1. Hands on hips, bend knees, and reverse order, in four counts — 

Begin! 

. At one: Place hands on hips. 

At two: Bend both knees. 
At three: Straighten knees. 
At four: Straighten arms downward. 

2. Arms in position outward, arms in position upward, arms in posi- 

tion forward, and arms in position downward, in four counts 
— Begin ! 

3. Exercises 1 and 2 in 8 counts. 
In place — Rest! 

ARM, HAND, FOOT AND KNEE EXERCISE. 
In position — Stand! Hands on hips — Place! 

1. Straighten arms forward and bend knees, in two counts — Begin! 

At one: Straighten arms into position forward and bend both knees. 
At two: Place hands on hips and straighten knees. 

2. Straighten arms outward and bend knees, in two counts — Begin! 

3. Exercises 1 and 2, in four counts — Begin! 

4. Raise heels, clap hands forward, and reverse order, in four counts 

— Begin! 

At one: Raise both heels. 
At two: Clap hands opposite chest. 
At three: Place hands on hips. 
At four: Lower heels. 

5. Exercises t, 2 and 4, in 8 counts. 

Arms down — Place! In place — Rest! 

ARM, TRUNK AND KNEE EXERCISE. 
In position — Stand! Arms in position downward — Place! 

1. Arms in position forward, fold arms backward, bend knees twice, 

arms in position forward, and arms in position downward, 
in 8 counts — Begin! 

At one: Arms in position forward. 

At two: Fold arms backward. 

At three: Bend both knees. 

At four: Straighten knees. 

At five: Bend both knees. 

At six: Straighten knees, 

At seven: Arms in position forward. 

At eight: Arms in position downward. 

2. Arms in Position outward, hands over head, bend trunk sideways 

right, and left, arms in position outward, and arms in posi- 
tion downward, in 8 counts — Begin! 

-Atone: Arms in position outward. 

At two : Hands (drooping) over head. 

At three: Bend trunk to the right. 

At four: Raise trunk. 

At five : Bend trunk to the left. 

At six: Raise trunk. 

At seven : Arms in position outward. 

At eight: Arms in position downward. 

3. Exercises 1 and 2 in 16 counts. 
In position — Stand! 



42 FREE GYMNASTICS. 



LESSON 6. 

LEG AND KNEE EXERCISE. 

In position — Stand! Hands on hips — Place! 
i. Longe sideways right and bend knees, in 4 counts — Begin! 

1, Longe sideways right. 2, recover. 3, bend knees. 4, straighten- 
knees. 

2. Longe sideways left and bend knees, in 4 counts — Begin! 

3. Exercises 1 and 2 in 8 counts — Begin! 

4. Longe-reverse forward and backward right, in 4 counts — Begin! 

5. Longe-reverse forward and backward left, in 4 counts — Begin! 

6. Exercises 4 and 5 in 8 counts. 

7. Exercises 1 and 2, 4 and 5, in 16 counts. 
Arms down — Place! In place — Rest! 

TRUNK, LEG AND ARM EXERCISE. 

In position — Stand! 

1. Arms in position outward, fold arms backward, bend trunk side- 

ways right (2 counts), and left (2 counts), arms in position 
outward, and arms down, in 8 counts — Begin! 

2. Arms in position forward, hands on hips, longe-reverse forward 

right (2 counts), and left (2 counts), arms in position forward, 
and arms down, in 8 counts — Begin! 

3. Exercises 1 and 2 in 16 counts — Begin! 

LEG, KNEE AND ARM EXERCISE. 

In position — Stand! 

1. Arms in position outward, bend knees, and reverse order in 4 

counts — Begin! 

1. Arms in position outward. 

2. Bend knees. 

3. Straighten knees. 

4. Lower arms. 

2. Longe sideways right with hands on hips, in 2 counts — Begin! 

1 . Longe sideways right and place hands on hips, 

2. Recover, and arms down. 

3. The same to the left — Begin! 

4. The same right and left, in 4 counts — Begin!; 

5. Exercises 1, 2, and 3 in 8 counts -r- Begin! 



.«»^ini!llllili|m"".»^Tg«a*g»JWWi^M||||||||im\>^ r ./ 

- PART SEYENTH. - 



JpLoirbTG, 



°* srv® 



J)(\^.Kcx3:ii<rG 



<♦• — s/ ® 



^.^^ ^J3KE^.o?H:i^Ta-. 



I! 



REMARKS. 



TO THE TEACHER: 

In marching, careful attention should be given to the carriage of 
the body. The following are the points to be observed: 
i. Chin raised. 

2. Lips closed. 

3. Head still. 

4. Shoulders back. 

5. Arms hanging naturally; knuckles turned slightly forward. 
The arms swing slightly in alternate movements with the limbs. 

6. Knees without stiffness. 

7. Feet turned outward. In placing the foot upon the floor 
(ground) the heel is put down first. 

8. The step should be firm, quiet and elastic. 

9. The body should be erect, still and free from restraint. 
When marching in flank rank (single file) the following points 

should be observed: 

1. Keeping time. 

2. Keeping step. 

3. Keeping apart at proper distance. 

4. Keeping the rank straight. 

5. Turning square corners. 

Keep time in the school-room by tapping with a pencil or muffled 
bfcll; out-of-doors, with a drum. 



FACING. 45 



FACINGS. 

EIGHTH, QUARTER AND HALF TURNS TO THE RIGHT AND LEFT. 

All turns, whether to the right or left are performed in the following 
manner: 

At the command/ac? the weight of the body is thrown upon the left heel, 
both toes slightly raised, and the turn executed by turning on the left heel. After 
the turn, the toes are lowered and the weight of the body- rests equally on both 
feet. 



In position — Stand. 
Right — Face! . 

A quarter-turn to the right. 



When the class is facing to the right or left, or obliquely to the right or left 
from the instructor, the command 



Front — Face! 

May be given. 

The pupils face the instructor. 

Left — Face! 

A quarter turn to the left. 

Front — Face ! 
Half-right — Face! 

An eighth turn to the right. 

Front — Face! 

Half-left — Face! 

An eighth turn to the left. 

Front — Face! 
Right about — Face! 

A half-turn to the right. 

Left about — Face! 

A half turn to the left. 



TO MARK TIME AND TO HALT. 



In position — Stand! 
Mark time — March! 



Marking time is a sham walk. The feet are moved forward as in walking, 
without gaining ground. At the command march begin with the left foot. The 
feet are turned down and outward; the heel of the moving foot is raised and the 
knee and ankle straightened, while the toe is slightly raised from the floor. The 
weight of the body is over the standing limb. 

Position of the body: Chin raised, head still, shoulders back, arms hang- 
ing naturally, the knuckles turned slightly to the front, the trunk erect on the 
hips. 

The step should be energetic, but elastic and noiseless. 



Class-- Halt! 



At the command halt given the instant the left foot touches the floor the 
class cease marking time with the step of the right foot. In other words one 
more step is taken after the command halt has been given. 



4 6 



FREE GYMNASTICS. 



To March Forward and to Halt. 

Girls. Boys. Boys. Girls. 



Eow I. 



Row II. 



Eow III. 



Eow IV. 



Supposing your class to be arranged according to the above diagram, the 
following drill will serve to show how the class can be handled in the school-room. 
When you have arranged the class, give the following commands. 



i. Row i, right-about — Face ! 

2. Class, mark time — March! 

3. Row 4, forward — March ! 



All in row 4 begin the forward march with the left foot. They march across 
the room in front of rows 2 and 3 and join row 1 . 

4. Row 1, forward (around the room in a square) — March! 

5. Row 3, Forward — March: 

Row 3 marches behind row 4. 

6. Row 2, forward — March ! 

Row 2 marches behind row 3. 

The class is now arranged in one flank rank, and marches around the room 
(in a square) several times. During the march give the following commands: 

7. Mark time — March ! 

All stop marching forward and mark the time. 

S. Class — halt! 

9. Mark time — March! 
10. Forward — March! 
n. Class— Halt! 

The command halt is given the instant the left foot is placed on the floor; 
the right foot is then besides the left and the heels closed 



12. Forward — March! 



All start off promptly with the left foot. When you wish to close the exer- 
cise, give the following commands. 



13. The leaders (of each row) march up your own aisles! 

14. Class 



When the leaders arrive at the places from which they started, all in the row 
mark time. 



Halt! 

Give the command halt when all rows have arranged in their aisles. 

15. Row 1, right-about — Face! 

The class is now arranged as in the diagram. 



STEPPING. 



47 



To Step Forward, Backward and Sideways. 

In position — Stand! 
i. One step forward (2 counts) — March! 

At One: The left foot is advanced forward and placed on the floor. 
At two: The right foot is brought forward and placed beside the left. 

2. Two steps forward (3 counts) — March! 

At one: The left foot is advanced. 

At two: The right foot is advanced and placed in front of the left. 

At three: The left foot is brought forward and placed beside the right. 



3. One step backward (2 counts) — March 



At one: The left foot is moved backward . 

At two: The right foot is moved backward and placed beside the left. 



4. Two steps backward (3 counts) — March! 



At one: The left foot is moved backward. 

At two: The right foot is moved backward and placed behind the left. 

At three: The left foot is moved backward and placed beside the right. 

5. One step sideways to the left (2 counts) — March! 

At one: The left foot is moved sideways to the left and placed on the floor. 
At two : The right foot is moved sideways to the left and placed beside the 
left foot. 

5. Two steps sideways to the left (4 counts) — March! 

Same as two single side-steps . 

7. One step sideways to the right (2 counts) — March! 

At one: The right foot is moved sideways to the right and p laced on the floor. 
At two: The left foot is moved sideways to the right, and placed beside the 
right foot. 

3, Two steps sideways to the right (4 counts) — March ! 

Same as two single sidesteps. 



48 FREE GYMNASTICS. 

BREATHING EXERCISES. 

INHALING AND EXHALING SLOWLY THROUGH THE NOSTRILS. 

In position — Stand! Hands behind head — Place! 

i. Inhale and exhale slowly through the nostrils, -in 2 counts - Be- 
gin ! 

At one: inhale slowly ) ,- , , 
At two: exhale slowly f h P s closed 

Repeat about 12 times. 

Arms down — Place! 

INHALING AND EXHALING QUICKLY THROUGH THE NOSTRILS. 

In position — Stand! Hands grasped backward — Place! 

2. Inhale and exhale, quickly, through the nostrils, in 2 counts — 
Begin! 

Repeat about 12 times. 

Arms down — Place! 

INHALING SLOWLY THROUGH THE NOSTRILS AND EXHALING COMPULSIVELY 
THROUGH THE MOUTH. 

In position — Stand ! 

3 Inhale slowly through the nostrils in 12 counts and exhale com- 

pulsively through the mouth, in 1 count — Begin ! 

Count 12 while the pupils are inhaling. 

At the next count, all exhale forcibly, through the mouth, sounding the 
letter H. 

Repeat about 4 times. 

HOLDING THE BREATH. 

4 Inhale slowly through the nostrils in 12 counts, hold the breath 24 

counts, and exhale compulsively through the mouth in 1 
count — Begin! 

COUNTING, SPEAKING OR SINGING. 

In position — Stand ! 
5. Inhale slowly through the nostrils in 12 counts, and count 40 
while exhaling — Begin! 

The pupils count aloud in their natural tone of voice; speaking, or singing 
the dQ. maybe substituted for counting. 



a ^ ystem of P hysical Qulture 

Cap.l Betz, 

Director and Supervisor of Physical Training, Public Schools, Kansas City, Mo 



PUBLISHED: 



! First Book— Free Gymnastics Price 75c. 

I First Book — Free Gymnastics, {for ungraded 

Schools) - — Price 50c. 

Second Book — Tactics - Price 75c. 

Third Book — Light Gymnastics [Dumb- Bells, 

Indian Clubs, etc.) - - Price 75c. 

READY FOR THE PRESS, 

Fourth Book — Popular Gymnastics (Out-of- 
door sports) - - Price 80c. 

IN PREPARATION. 

I Fifth Book — Heavy Gymnastics (Stationary Apparatus.) 

I Sixth Book — Plays and Games. 

Seventh Book-— Fancy Gymnastics. (For Entertain- 
ments, etc., 

For Particulars address: 

Gaxl Betz, 

430 Bellefontaine Avenue, 

KANSAS CITY, MO. 



